Warm Up:
Short Lap
Up and back high knees
up and back butt kicks
up and back toy soldiers/ drinking birds
up and back divebomber/ hindu push ups
10 sit up to straddle
10 kip swings

Mobility:
20 sec downwaed dog
10 single leg rasies (each leg)
Banded hamstring stretch
LAX ball lat smash
20 sec downward dog

WOD:
A: 16.3
7 min AMRAP
RX: 10 Power snatches (75/55)
3 Bar Muscle ups

Scaled: 10 Power snatches
5 Jumping chest to bar pull ups
** if uncomfortable with Snacthes sub bent over row
Rest 5 min.

B. 7 min AMRAP
5 cleans (115/85)
5 Shoulder to overhead
5 bar facing burpees

C. 7 min AMRAP
NJ AVE Run
10 Front Rack lunges (95/65)
10 Push ups

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